Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Reps)
3 Rounds of 1 minute at each movement:
Row (cals)
Knees 2 Elbow
Box Jumps (24″/20″)
1 minute rest
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs
BEG: Metcon (AMRAP – Reps)
3 Rounds of 1 minute at each movement:
Row (cals)
Knees Raises or sit-ups
Box Jumps or Step ups
1 minute rest